Barbell Floor Press: How-to, Tips & More
The Barbell Floor Press is a intermediate compound exercise for your chest. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Barbell Floor Press
- Lie on the floor under a barbell with your knees bent.
- Hold the bar over your chest with your arms straight.
- Lower until your upper arms touch the floor.
- Pause, then press back up.
Barbell Floor Press tips
- The floor stops the range early, which is easy on the shoulders.
- Set the bar up in a rack at floor height.
Sets and reps
Most lifters do well with 4 to 10 reps per set, and 4 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Compound
Barbell Floor Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Resisted Push Up
Resistance band
Chest Dips
Dip bars
Chest Stretch
Bodyweight
Clap Push Up
Bodyweight
Frequently asked questions
What muscles does the Barbell Floor Press work?
The Barbell Floor Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 4 to 10 reps per set, and many lifters get the best results between 4 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Floor Press good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Floor Press?
You need barbell.
Add Barbell Floor Press to your program
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